This time of year my husband is chomping at the bit to grill, grill, grill! He wants to grill everything—which is fine by me because not only is grilling a super-quick way to cook, but when it comes to lean proteins it guarantees flavorful, juicy results—without having to add a lot of fat or calories. (Or do extra dishes!)

As a nutrition editor I’ve read some studies that suggest cooking meat at the high temperatures you use to grill (as well as broil and fry) produces compounds linked with cancer—heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). But he risks associated with eating grilled meats are relatively small when you look at the big picture.

So we’re still firing up the grill and using tricks that have been shown to reduce HCAs and PAHs. Here are 5 tips to grill your way to better health:

1. Add cruciferous vegetables. Cruciferous vegetables, such as broccoli and cabbage, contain sulforaphane, a compound that may help the body clear DNA-damaging compounds more quickly. In one study, men who ate about 2½ cups of Brussels sprouts every day for three weeks reduced their DNA damage significantly.

2. Marinate meats. Marinating can reduce HCA formation by as much as 92 to 99 percent, according to the American Institute for Cancer Research (AICR). One study in the Journal of Agriculture and Food Chemistry showed that marinating red meat in beer or wine for two hours significantly reduced HCAs. Scientists believe the antioxidants in these marinades block HCAs from forming.

3. Try fish. Seafood forms less HCAs than beef, pork and poultry because of its lower amino acid content and shorter grilling times. 

4. Go lean. If you prefer meat or poultry to fish, trim excess fat, remove poultry skin and select lean cuts of meat to minimize flare-ups. Flare-ups happen when fat drips onto the heat source and catches fire. This causes PAHs—compounds that have been associated with increased risk of breast cancer—to form and accumulate on your food. You can also keep a squirt bottle of water near the grill to quickly douse any unexpected flare-ups.

5. Flavor meats with rubs. A Kansas State University study found that rubbing rosemary—an herb known for its high level of antioxidants—onto meats before grilling cut HCA levels by up to 100-percent. Herbs including basil, mint, sage and oregano may have similar effects.

Via Eating Well

Love Asian-inspired food?

CHECK THIS OUT: Three delicious courses for a special occasion meal with a total nutrition per serving of:

• 683 calories
• 20 grams fat (only 4 grams saturated, 16 unsaturated good fats)
• 43 grams of protein!

Cashew Salmon with Apricot Couscous

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Ingredients

Preparation

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
2. Combine yogurt, scallion greens, lemon juice, cilantro, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Set aside.
3. Heat oil in a large saucepan over medium heat. Add apricots, ginger, the scallion whites and 1/4 teaspoon salt. Cook, stirring, until softened, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.
4. Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper. If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cooking spray. Grill or broil the salmon until browned and just cooked through, about 3 minutes per side. Serve with the couscous, topped with the yogurt sauce and cashews.

Tips & Notes

• Ingredient note: Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. To skin a salmon fillet, place the fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
• Kitchen tips: To toast chopped nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
• To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 487 calories; 15 g fat ( 2 g sat , 6 g mono ); 73 mg cholesterol; 65 g carbohydrates; 35 g protein; 9 g fiber; 527 mg sodium; 621 mg potassium.

Asparagus with Curry Butter

Preparation

1. Combine butter, curry powder, lemon juice and salt in a small bowl.
2. Heat oil in a large nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, about 2 minutes. Add asparagus and cook, stirring, until just tender, 3 to 5 minutes. Stir the curry butter into the asparagus; toss to coat.

Tips & Notes

• Tip: Check the ingredient label on your brand of curry powder: if it has added salt (as some do), you may omit the salt in the recipe or salt to taste.

Nutrition

Per serving: 67 calories; 5 g fat ( 2 g sat , 2 g mono ); 5 mg cholesterol; 6 g carbohydrates; 3 g protein; 2 g fiber; 161 mg sodium; 262 mg potassium.

Double-Ginger Frozen Yogurt

Ingredients

Preparation

1. Place frozen yogurt in a mixing bowl. Use a potato masher to mix in crystallized and ground gingers. Cover and freeze for 15 minutes, or until ready to serve.
2. Scoop frozen yogurt into 4 serving dishes and top with chocolate syrup, if desired. Serve immediately.

Nutrition

Per serving: 129 calories; 0 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 28 g carbohydrates; 5 g protein; 0 g fiber; 68 mg sodium; 216 mg potassium.

Via Eating Well

Getting a great workout goes beyond the number of reps you do or the miles you log on the treadmill (though that does help too). In all the running road races I've trained for—from 5Ks to marathons—I know that what I put into my body before and after a race or a training run can either help or hinder my performance.

Regardless of what type of exercise suits your fancy, here are some tips on what to eat before, during and after a workout, as previously reported on in EatingWell Magazine.

Pre-workout:

A low-glycemic-index meal: If you're the type of person who can't work out on an empty stomach, you may want to try this to boost your fat burn: eat a meal made with "slow-release" carbohydrates (think: oatmeal, bran cereal, a whole-wheat bagel or toast) three hours before you work out. In a study published in the Journal of Nutrition, researchers assessed the rate of fat burn among eight healthy women after they ate two breakfasts: muesli with milk, peaches, yogurt and apple juice on one day; cornflakes with skim milk, white bread with margarine and jam and an energy drink on another day. Both meals contained similar amounts of calories, but the first breakfast (muesli) was a low-glycemic-index (GI) meal, meaning it produced smaller spikes in blood sugar than the second breakfast, which was a high-GI meal. Generally, foods that contain protein, fat and/or fiber—and are digested more slowly—fall lower on the GI scale than those that consist mostly of carbohydrate (e.g., white bread). On the days when the women ate the low-GI breakfast, they burned nearly twice as much fat during a 60-minute walk as they did on the days when they ate the high-GI meal. Why? The muesli (low-GI) breakfast was more slowly digested so it didn't spike blood-glucose levels as high as the cornflake (high-GI) breakfast did. In turn, insulin levels didn't spike as high either—which probably explains why the muesli-eating women burned more fat, says Ian MacDonald, Ph.D., director of research at the University of Nottingham Medical School. Insulin plays a role in signaling your body to store fat. So, lower levels of insulin might help you to burn fat.

Water: Staying hydrated can help you perform better: in one study, people who were just slightly dehydrated were typically only able to run, for example, about 75 percent as hard as usual. Hydrate pre-exercise with 2 to 3 cups of water, 2 to 3 hours before exercising.

During your workout:

Honey: To boost your energy during endurance activities, recent research suggests that carbohydrate blends (foods containing fructose and glucose) may be superior to straight glucose. But before you reach for a sports drink, consider honey: like sugar, it naturally has equal parts fructose and glucose, but it also contains a handful of antioxidants and vitamins. (The darker the honey, the more disease-fighting compounds it contains.)

Flavored water. Drinking flavored water while you're working out might make it easier to stay hydrated. In one study, people given flavored water while exercising drank more than exercisers given plain water. Choose wisely though: some brands can deliver as much added sugars as soft drinks while others use artificial sweeteners to cut the calorie load. What about coconut water and sports drinks? Find out what to drink, when, here.

Post-workout:

Chocolate milk : If your workout lasts an hour or more, have a glass of chocolate (or plain) milk. The carbohydrates in it will help replenish the energy stored in your muscles (called glycogen stores) and aid in muscle recovery—more so than a carb-only drink. Don't like milk? Substitute with a post-workout snack of banana and peanut butter.

Tart cherry juice: Tart cherry juice delivers antioxidants that mop up the harmful free radicals produced when you exercise. And research shows that a daily dose of cherry juice may help ease inflammation that causes sore muscles. A 2010 study in the Journal of the International Society of Sports Nutrition found that runners who downed 24 ounces of tart cherry juice (about 480 calories) for seven days before a long-distance race, and again on race day, reported fewer aches afterward than runners who drank a placebo. Skip the juice right before or while you're exercising, though: fructose, the primary sugar in fruit, takes longer to digest than other sugars (like those in sports drinks), so drinking juice before or during exercise may cause stomach cramps.

Via Women's Health magazine

You consume 36 percent more calories at a restaurant than when you eat at home. But these three simple strategies will help you decrease the damage.

PASS ON BREAD
Ask your server to remove the bread basket from the table. Each dinner roll can have 100 calories or more.

GO GREEN
It's very hard to overeat vegetables, but rice, potatoes, pasta, and bread are carbohydrate and calorie-dense foods that can sabotage your weight-loss goals. If your meal comes with fries or chips, ask if you can swap them for a veggie like raw carrot sticks.

STAY DRY
Ask for sauces and salad dressings on the side. That way, you can add them as needed and avoid the excessive amounts most restaurants dish out.

Who says tasty snacks can't be good for you? These three recipes show you that you can enjoy cheese and even butter in small portions, so you'll never feel deprived. The secret is portion control. All three are small-sized, so you get all the flavor without undoing your hard work at boot camp.

Apple Moons

Directions

Pretzel Melts

Now go off and firm that midsection!

By Vera Hatzi-Antich, via Women's Health

Mountain Climber

A:
Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles. Brace your core.

B: Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.
*Touch the floor with your right foot.
*Return to the starting position.
*Repeat with your left leg. Alternate back and forth for 30 seconds.
*Don't change your lower-back posture as you lift your knee.
Extra challenge: do this move with your hands on a bosu ball to further engage your core.

Dumbbell Chop

A: Grab a dumbbell and hold it with both hands above your right shoulder.
*Rotate your torso to your right.
*Your arms should be straight.
*Brace your core.

B: Swing the dumbbell down and to the outside of your left knee by rotating to the left and bending at your hips.
*Reverse the movement to return to the start.
*Complete 12 reps toward your left side, then do the same number on your right side, holding the dumbbell over your left shoulder.
Form tip: Don't round your lower back.

Medicine-Ball Side Throw

A: Grab a medicine ball and stand sideways about 3 feet from a brick or concrete wall, your left side closer to the wall.
*Hold the ball at chest level with your arms straight, and rotate your torso to your right.
*Your arms should be straight and parallel to the floor. *Brace your core.
*Your feet should be shoulder-width apart and your knees slightly bent.
*Allow your hips to rotate naturally.

B: Quickly switch directions and throw as hard as you can against the wall to your left.
*As the ball rebounds off the wall, catch it and repeat the movement.
*Complete 12 reps, then do the same number with your right side facing the wall, throwing from your left.
*Pivot so that both feet turn in the direction you're tossing the ball.
Fun tip: My trainer stands behind me to catch the ball and throw it back to me—it's like an intense game of catch.

V-Up

A: Lie faceup on the floor with your legs and arms straight.
*Hold your arms straight above the top of your head.
*Your arms should be in line with your body.

B: In one movement, simultaneously lift your torso and legs as if you're trying to touch your toes.
*Lower your body back to the starting position.
*Keep your head in line with your body; don't crane your neck forward.
*Your torso and legs should form a V.
*Your legs should be straight.

Core Stabilization

A:
*Sit on the floor with your knees bent.
*Hold a weight plate straight out in front of your chest.
*Lean back so your torso is at a 45-degree angle to the floor, and brace your core.
*Don't round your lower back.
*Your feet should be flat on the floor.

B:
*Without moving your torso, rotate your arms to the left as far as you can. Pause for 3 seconds.
*Keep your core braced.
*Your belly button should point straight ahead at all times.

C:
*Rotate your arms to the right as far as you can. *Pause again, then continue to alternate back and forth for the allotted time. A good goal: 30 seconds.
*Hold your torso in place.
*Your belly button should point straight ahead at all times.

Asparagus Recipes

During the spring when vibrant produce abounds, you will scarcely find a more handsome veggie to adorn your menu. The beauty in these elegant spears lies in their versatility. Whether blanched, sauteéd, or wrapped in salty prosciutto, you'll love the way we're serving them up.

We'll start with Grilled Asparagus with Caper Vinaigrette. Briny capers are a lovely addition to Dijon vinaigrette—especially when drizzled on grilled asparagus.

Grilled Asparagus with Caper Vinaigrette

Ingredients

• 1 1/2 pounds asparagus spears, trimmed $
• 3 tablespoons extra-virgin olive oil, divided $
• 1/2 teaspoon kosher salt, divided
• Cooking spray
• 1 tablespoon red wine vinegar
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon freshly ground black pepper
• 1 garlic clove, minced
• 2 teaspoons capers, coarsely chopped
• 1/4 cup small basil leaves

Preparation

1. 1. Preheat grill to medium-high heat.
2. 2. Place asparagus in a shallow dish. Add 1 tablespoon oil and 1/4 teaspoon salt, tossing well to coat. Place asparagus on grill rack coated with cooking spray; grill 4 minutes or until crisp-tender, turning after 2 minutes.
3. 3. Combine remaining 1/4 teaspoon salt, vinegar, and next 3 ingredients (through garlic); stir with a whisk. Slowly pour remaining 2 tablespoons oil into vinegar mixture, stirring constantly with a whisk. Stir in capers. Arrange asparagus on a serving platter; drizzle with vinaigrette, and sprinkle with basil.

Asparagus with Balsamic Tomatoes

Ingredients

• 1 pound asparagus, trimmed $
• 2 teaspoons extra-virgin olive oil $
• 1 1/2 cups halved grape tomatoes
• 1/2 teaspoon minced fresh garlic
• 2 tablespoons balsamic vinegar
• 1/4 teaspoon salt
• 3 tablespoons crumbled goat cheese
• 1/2 teaspoon black pepper

Preparation

1. 1. Cook asparagus in boiling water 2 minutes or until crisp-tender. Drain.
2. 2. Heat olive oil in a large skillet over medium-high heat. Add tomatoes and garlic; cook 5 minutes. Stir in vinegar; cook 3 minutes. Stir in salt. Arrange asparagus on a platter; top with tomato mixture. Sprinkle with cheese and pepper.
3. Raisin and Pine Nut variation: Omit tomatoes, garlic, vinegar, and goat cheese. Cook 1/3 cup sliced red onion and 2 tablespoons pine nuts in oil for 4 minutes. Add 2 1/2 tablespoons orange juice, 3 tablespoons raisins, and 2 teaspoons honey; cook 2 minutes. Stir in 1/4 teaspoon salt and 1/4 teaspoon orange rind. Spoon over asparagus; sprinkle with pepper. Yield: 4 servings.
4. Calories 111; Fat 5.3g (sat 0.6g); Sodium 151mg

Grilled Asparagus Rafts

ngredients

• 16 thick asparagus spears (about 1 pound) $
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon dark sesame oil
• 1 garlic clove, minced
• 2 teaspoons sesame seeds, toasted
• 1/4 teaspoon black pepper
• Dash of salt

Preparation

1. Prepare grill to high heat.
2. Snap off tough ends of asparagus. Arrange 4 asparagus spears on a flat surface. Thread 2 (3-inch) skewers or toothpicks horizontally through spears 1 inch from each end to form a raft. Repeat procedure with remaining asparagus spears.
3. Combine soy sauce, oil, and garlic; brush evenly over asparagus rafts. Grill 3 minutes on each side or until crisp-tender. Sprinkle evenly with sesame seeds, pepper, and salt.

During the summer months many people do outside activities like washing their cars and working in their gardens. If done correctly, these activities can keep you fit and trim, too.

On "Monday's Workout," fitness expert Minna Lessig take us through a few gardening activities like planting, raking, mowing, and cutting to show the proper techniques.

Regular garden chores can burn anywhere from 120 to 200 calories per half hour, depending on the intensity of the activity. However, gardening chores are seasonal and can lead to injury if your body is not properly prepared for outdoor activities.

It is important to start stretching for several weeks prior to beginning outdoor spring chores. Regular stretching of legs, arms, back, and even hands and feet are essential to preventing aches and pains later. Crunches, leg and arm lifts, squats, and even push ups can help prepare those dormant muscles for spring and summer chores.

Dynamic Gardening

To maximize benefits from gardening, focus on the major muscle groups, advises Jeff Restuccio, author of "Fitness the Dynamic Gardening Way." Restuccio recommends simple techniques, such as bending your knees while raking, or placing a crate that requires you to step up and down as you move from one flower bed to the next. "If you have ever raked, hoed, or weeded a garden bed, you already know that gardening is a good workout," Restuccio says.

The Tennessee-based author and martial arts expert recommends exaggerating movements to achieve maximum range of motion and changing gardening stances to use different muscles. For example, when raking, put your left foot forward, and use your left hand on the lower handle. Then switch the right foot forward, and switch your hand positions as well.

Remember, sore muscles aren't proof that you've exercised. More often, stiffness and pain indicate inadequate or improper stretching and warm-up, or overuse of muscles. After gardening you should feel tired, not achy. Take time to stretch, and avoid marathon sessions turning compost, raking leaves, or shoveling snow. Above all, don't forget why you garden. Simply be aware of the duration and intensity of your gardening so that you accrue the maximum health benefits.

Maximizing The Health Benefits Of Gardening

• Use a push mower instead of a rider. This is a great way to get exercise once or twice a week. If your lawn is too big to cut without a rider, set aside a portion of your lawn for a push mower.
  
  
• Plan a daily gardening activity. Of course, people living in colder climates need to be creative. If you use a snow thrower, shovel a portion of your driveway. When buying seeds or other easily carried items at a garden center, park your car a mile away and walk.
  
  
• Vary your activities. Don't let one activity consume you, or you'll pay for it later. Break up strenuous gardening chores with more moderate and enjoyable activities. For example, break up a session of post-hole digging with some quiet weeding or transplanting.
  
  
• Count the minutes. Make sure the total daily time of garden activities adds up to 30 minutes. Each activity should last at least 8 minutes. If you've been inactive, build up to the 30-minute total gradually.
  
  
• Dig holes. Digging and shoveling are big calorie burners (250 to 350 calories per half-hour). Each depends on the muscles of the legs and stomach, arms and shoulders, and neck and back.
  
  
• Make a compost pile. If you've been thinking about starting a compost pile, now there's another good reason to do it. Turning compost burns 250 to 300 calories per half-hour.
  
  
• Listen to your muscles. Pay attention to the muscles that are working for you, as well as to your exertion levels. If you can increase your range of motion or safely add weight or resistance to a garden activity, give it a try. But whatever you do, don't use your back.

Calories Burned During Common Gardening Activities

The following chart gives the calories burned during 30 minutes of the activity for a 180-pound person. Generally, a person who weighs more will burn more calories than the amount shown here. Likewise, a person weighing less burns fewer calories. Typical calories burned in 30 minutes of:

When it comes to getting fit a person's best friend just might be a four-legged one.

Experts say studies show dog owners walk more, walk faster, and are more likely to enjoy an active lifestyle because of their companion animal.

"I'm fascinated by what a great motivator dogs can be," said Dr. Sandra McCune, co-editor of the book, "The Health Benefits of Dog Walking for People and Pets."

McCune, an animal behaviorist based in Leicestershire, England, said studies show if you're a dog walker, you're more likely to meet the guidelines for daily activities.

Dogs are the reason behind two-thirds, 66 percent, of the walks their owners take each week, according to a recent survey of more than 1,011 adults commissioned by pet food company Mars Petcare.

One-quarter of people with children and pets regularly visit parks and other outdoor spaces because of their dog.

"Personally, I have a Labrador," McCune said. "When it's dark, when it's raining, the dog needs a walk, every day."

She said dog walking also strengthens social and communal ties.

"If people go out with a dog, they're more likely to have a conversation," she explained.

According to the poll some 44 percent of dog owners aged 65 and older exercise on a weekly basis because of their dog.

"Dogs are strong drivers of social capital," said McCune, explaining that social capital is a sociological term which she defined as the value of all relationships.

"Dog ownership benefits the entire community," she said.

This fall YMCAs in several U.S. cities are hosting their version of dog days. Called the Power of Pets, the programs include dog run/walks, dog yoga and other dog fair activities.

"It's a chance to get the community together," Katy Leclair, executive director of the Lake View, Illinois YMCA said of the program. "Families with dogs tend to be more active."

As workout partners, canines can offer energy, enthusiasm, and the social support so crucial to sticking with an exercise program, according to Shirley Archer, spokesperson for the American Council on Exercise.

"Dogs can provide that companionship," said Archer, a Florida-based fitness instructor. "Frisbee tossing, ball throwing, agility competitions, dog and human boot camps, are great opportunities to be active," she said. "But obedience training is a must."

She cautions that as living creatures dogs need to be taken care of.

"If they ride with you on a bicycle, they need to be trained to stay close," she said. "Keep them hydrated. Check their paws. Don't let them run right after they eat."

Laura Cartwright Hardy, a grandmother and full-time graduate student living in Little Rock, Arkansas, has two huge German Shepherds.

"I've had big dogs since I was 20 and that's definitely been part of the reason I've always been fit," said Hardy, who started lifting weights in her 30s so she could carry 40-pound (18.14-kg) bags of dog food with ease.

"They certainly keep you honest about walking," she said. "Those big brown eyes make it impossible to say no."

She added that every human walking partner she has had, except her sister and her husband, quit because she went too fast.

"My dogs (all girls) have been steadfast," she said.